I Come From the Land of the Ice and Snow

[hbriem]

Wednesday June 6th 2012 - Deadlift Day

I had planned a bench day as I usually do on Wednesdays. However, I was alone in the club gym today and no one turned up to act as spotter, so I decided to postpone bench until Friday. I had planned to do 120kg for 6x4, close enough to my limit that I'm not comfortable doing it alone and without a spotter or safety rack.

Power Clean

45kg (100 lbs) x 3
50kg (110 lbs) x 3
60kg (132 lbs) x 3
70kg (154 lbs) x 3
80kg (176 lbs) x 1,F,1,2
90kg (198 lbs) x 1,F,1

Form very rusty.

Bench Press

60kg (132 lbs) x 8
90kg (198 lbs) x 3
100kg (220 lbs) x 3
120kg (265 lbs) x 1
130kg (287 lbs) x 1

Quit here as it didn't look as if anyone else would turn up.

Deadlift

120kg (265 lbs) x 3
150kg (331 lbs) x 3
180kg (397 lbs) x 1
200kg (441 lbs) x 1
220kg (485 lbs) x 1+F
225kg (496 lbs) x 1
200kg (441 lbs) x 3,3

I had planned to do 220x2. That failed and the 2nd rep wouldn't budge so I planned another single. On a whim I added 5kg. Glad I did.

[hbriem]

Friday June 8th 2012 - Bench Press Day

Bench Press

40kg (88 lbs) x 8
60kg (132 lbs) x 8
80kg (176 lbs) x 5
100kg (220 lbs) x 3
120kg (265 lbs) x 1,4,4,4,4,4,4

Very hard.

Rack Pull (from knee)

120kg (265 lbs) x 1
150kg (331 lbs) x 1
200kg (441 lbs) x 1
230kg (507 lbs) x 1
250kg (551 lbs) x 1,F
230kg (507 lbs) x 1

Just a little experiment. How is it that some people are able to rack pull way more than they deadlift?

[slowjoe]

Just a little experiment. How is it that some people are able to rack pull way more than they deadlift?

Practice?

I'm thinking about these exercises at the moment, and it seems to me that some people will have problems at the bottom of the deadlift ROM, and others at the top. I guess the guys using really heavy rack pulls are weaker near the floor.

Also, you aren't confusing rack pull with heavy shrugs?

[JohnRoman]

Just a little experiment. How is it that some people are able to rack pull way more than they deadlift?

Shorter ROM with better leverage over the ROM for the weight being lifted.

[hbriem]

I didn't shrug at all. I just did a deadlift starting at knee height.

250kg was a killer.

[hbriem]

Monday June 11th 2012 - Play Day

Power Snatch

50kg (110 lbs) x 3,3,3
60kg (132 lbs) x 2,2
70kg (154 lbs) x 1
72.5kg (159 lbs) x 1
75kg (165 lbs) x F,F

Press

50kg (110 lbs) x 5
60kg (132 lbs) x 5
65kg (143 lbs) x 3
70kg (154 lbs) x 1
72.5kg (159 lbs) x 1
75kg (165 lbs) x 1
77.5kg (170 lbs) x 1,1,F

Bench Press

60kg (132 lbs) x 5
90kg (198 lbs) x 3
100kg (220 lbs) x 3
120kg (265 lbs) x 1
132.5kg (292 lbs) x 1,1

Weighted Chinup

15kg (33 lbs) x 8,8,5

[hbriem]

Wednesday June 13th 2012 - Bench Press Day

Bench Press

60kg (132 lbs) x 8
90kg (198 lbs) x 5
110kg (242 lbs) x 3
120kg (265 lbs) x 5,4*,4*,3
110kg (242 lbs) x 7

*5th rep very close.

Not entirely happy with this. The planned 6x5 quite a way off today.

Power Snatch

50kg (110 lbs) x 3,3
60kg (132 lbs) x 2,2

Power Clean

70kg (154 lbs) x 3,3

[hbriem]

Friday June 15th 2012 - Deadlift Day

Deadlift

90kg (198 lbs) x 5
120kg (265 lbs) x 5
150kg (331 lbs) x 3
180kg (397 lbs) x 1
200kg (441 lbs) x 1
220kg (485 lbs) x 1
230kg (507 lbs) x 1
205kg (452 lbs) x 3,3

Not bad.

Bench Press

60kg (132 lbs) x 8
90kg (198 lbs) x 3
100kg (220 lbs) x 3
120kg (265 lbs) x 1
130kg (287 lbs) x 1
120kg (265 lbs) x 2,2,2,2

Pullup

BW x 12,10

[hbriem]

Monday June 18th 2012 - Play Day

Power Snatch

50kg (110 lbs) x 3,3
60kg (132 lbs) x 2,2
65kg (143 lbs) x 1,1
70kg (154 lbs) x 1,1
75kg (165 lbs) x F,F

Press

50kg (110 lbs) x 5
60kg (132 lbs) x 5
65kg (143 lbs) x 3
70kg (154 lbs) x 1
75kg (165 lbs) x 1
80kg (176 lbs) x 1,1
60kg (132 lbs) x 5,5,5

Squat

BW x 5
20kg (44 lbs) x 5
60kg (132 lbs) x 3
80kg (176 lbs) x 3
110kg (242 lbs) x 3
130kg (287 lbs) x 1
150kg (331 lbs) x 1

Easy peasy. Knees pretty pain free. Wraps from 110.

Bench Press

60kg (132 lbs) x 3
90kg (198 lbs) x 3
110kg (242 lbs) x 3
120kg (265 lbs) x 2,2,2

[hbriem]

Wednesday June 26th 2012 - Deadlift Day

I had planned to bench press, but I was alone in the gym to start with so I switched with deadlift.

Power Clean

50kg (110 lbs) x 3
60kg (132 lbs) x 3
70kg (154 lbs) x 3,3,3
80kg (176 lbs) x 1
85kg (187 lbs) x 1
90kg (198 lbs) x 1

Deadlift

90kg (198 lbs) x 3 (+ hang high pull)
120kg (265 lbs) x 3
150kg (331 lbs) x 3
180kg (397 lbs) x 1
210kg (463 lbs) x 1
220kg (485 lbs) x 1
190kg (419 lbs) x 2,2,2

220 was slow so I decided not to go higher this time.

Bench Press

60kg (132 lbs) x 5
90kg (198 lbs) x 3
100kg (220 lbs) x 3
120kg (265 lbs) x 5,5,3

The first set was very hard, the second much faster and stronger. I was running out of time and hurried the third too much.

I will be out of town on holiday from Friday afternoon until Tuesday or maybe even longer if the weather is nice, so I'm training again tomorrow instead of Friday.